Batho ba bangata ba nahana hore ho latela lijo tsa ketogenic ho bolela hore letsatsi la hau le tletse nama, chisi le botoro. Empa sena se ne se ke ke sa fapana le 'nete
Hafeela u boloka li-carbs tsa hau kaofela li le tlase, u ka etsa lithane tse fapaneng lijong tsa hau.
Ha e le hantle, e 'ngoe ea litsela tse molemohali tsa ho matlafatsa phepo ntle le ho etsa mosebetsi o mongata haholo ke ho etsa hore carb e tlase e sisinyehe. Li-shake tse ngata li nka metsotso e ka tlaase ho e mehlano ho etsa, 'me li ka u boloka u khotsofetse ka lihora tse ngata.
Leha ho le joalo, ho khetha metsoako e nepahetseng ho bohlokoa haeba u batla hore ho sisinyeha ha hao ho u boloke ketosis le ho u fa mefuta e fapaneng ea limatlafatsi.
Sena se bolela hore o lokela ho tlosa litholoana tse nang le tsoekere e ngata tse fumanoang lijong tse ngata tse kang libanana, mango le phaenapole. U boetse u tlameha ho qoba li-powder tsa protheine tsa boleng bo tlase tse eketsang metsoako ea lik'habohaedreite.
Hang ha u nka bademona bao ba babeli ba ka senyang keto, menyetla ea ho sisinyeha ha keto ha e fele.
The Ultimate Keto Green Shake Foromo
Ha ho na taba hore na u beha eng ka blender ea hau. Recipe e phethahetseng ea keto shake e lokela ho latsoa hantle, e be le botsitso bo nepahetseng, 'me ehlile e be le boemo bo nepahetseng ba phepo e nepahetseng.
Joang ho fihlela katleho ee? Ho lokile, khetha khetho e le 'ngoe kapa tse peli ho tsoa mefuteng e latelang:
- Protein
- Bayas
- Meroho e makhasi a matala a lefifi
- Lebese la meroho
- Mafura a eketsehileng
- Lisebelisoa tse ling tse eketsehileng
Ho na le mekhoa e mengata e fapaneng ea ho kopanya le ho bapisa hoo u sa hlokeng ho tšoenyeha ka ho khathala ke keto shake ea hau.
Mona ke tse ling tsa likhetho tse phetseng hantle bakeng sa sehlopha ka seng, kahoo ithabisa le tsona:
Khetha protheine ea hau: 1 scoop kapa ho sebeletsa
Ntho e 'ngoe e etsang hore keto e sisinyehe ntle le ho sisinyeha kamehla ke profil ea macronutrient
Li-recipe tse ngata tsa smoothie li tletse li-carbs, empa keto shake e tla ba le mafura a mangata le protheine, 'me e be le palo e fokolang ea carb.
U boetse u batla hore ho sisinyeha ha hao ho shebahale joaloka lijo tse feletseng, kahoo ho fumana protheine e lekaneng ho bohlokoa ho u boloka u khotše lihora tse ngata.
Protheine e fana ka mesebetsi e mengata 'meleng oa hau. Sebopeho, mosebetsi le taolo ea litho tsohle le lisele tsa 'mele oa hau li itšetlehile ka liprotheine. 'Me li-amino acid tse liprotheineng li sebetsa e le manģosa le li-enzyme bakeng sa tsamaiso eohle ea' mele oa hau. * ]
Protheine e boetse e bohlokoa bakeng sa ho susumetsa lihomone tsa ho khora, ho u tsebisa hore u khotše le hore ha u hloke lijo tse ling [ * ]. Haeba u batla hore ho sisinyeha ha hao ho u siee u tletse 'me u khotsofetse ka lihora tse ngata, protheine e nepahetseng e tlamehile.
Mofuta oa protheine oo u o khethang o itšetlehile ka lipakane tsa hau. Mona ke tse ling tsa likhetho tse ntle le melemo ea e 'ngoe le e' ngoe:
Whey protheine phofo
Serum ke khetho e ntle haholo haeba u batla ho fumana mesifa le / kapa ho theola boima ba 'mele.
Protheine e entsoe ka likaroloana tse nyane tse bitsoang li-amino acid. Whey ke mohloli o ruileng oa li-amino acid tsohle tsa bohlokoa, ho kenyelletsa le li-amino acid tse nang le makala, tse bohlokoa bakeng sa kholo le tlhokomelo ea mesifa. * ]
Protheine ea Whey e boetse e amahanngoa le ho fokotsa mafura a 'mele, haholo-holo ho pota-pota mpa, e leng se etsang hore e be khetho e ntle ea ho theola boima ba' mele [ * ]
U ka fumana protheine ea whey ka litatso tse fapaneng tse fapaneng le maemo a boleng. Batla protheine ea whey ea mahala bakeng sa boleng ba boleng bo holimo, e monyehang ka ho fetesisa whey protheine phofo
Phofo ea collagen
Protheine ea Collagen ke khetho e ntle haeba u tsepamisitse maikutlo ho bophelo bo botle ba manonyeletso kapa bophelo ba letlalo. Collagen ke protheine ea mantlha ea sebopeho sa lisele tse kopanyang 'me e thusa ho theha elasticity letlalong.
Ho eketsa protheine ea collagen ho sisinyeha ha hao ho ka ntlafatsa ho tsitsisa ha letlalo la hao, ho fokotsa ponahalo ea wrinkles. E ka boela ea thusa ho kokobetsa mahlaba a manonyeletso 'me e ka sebetsa e le kalafo e ka bang teng ea lefu la masapo a manonyeletso [ * ] [ * ]
Collagen, leha ho le joalo, ha e na lethathamo le felletseng la li-amino acid joalo ka protheine ea whey. Kahoo, etsa bonnete ba hore u fumana serum le collagen letsatsi le letsatsi.
Phofo ea protheine ea Vegan
Haeba u latela lijo tsa meroho tse thehiloeng limela, joale sehlopha sa protheine se bohlokoa habeli ho uena. Ho ka ba thata ho fumana mehloli ea boleng ba protheine ha o sa je lihlahisoa tsa liphoofolo, empa ha ho khonehe.
Ha e le hantle, ho fumana protheine e matlafatsang ka ho sisinyeha ke e 'ngoe ea litsela tse bonolo ka ho fetisisa tsa li-vegans le batho ba jang meroho ho netefatsa hore litlhoko tsa bona tsa protheine lia khotsofatsoa.
Leqheka mona ke ho etsa bonnete ba hore o fumana profil e felletseng ea amino acid, ntle le li-carbs tse ngata haholo. Mehlala e meng ea liprotheine tse thehiloeng limela ke protheine ea pea, protheine ea hemp, le protheine ea peo ea mokopu.
Hape ke habohlokoa ho hlokomela hore le hoja meroho e le ea bohlokoa lijong tsa ketogenic, lijo tsa ketogenic tse thehiloeng ho limela tse 100% ha li tšoarelle.
Kenya monokotsoai: Hoo e ka bang kopi ea ½
Smoothie ha se smoothie ntle le ho phatloha ho honyenyane ha litholoana. E. Ho joalo le ka keto shake.
Ho e-na le ho kenyelletsa litholoana tse nang le tsoekere e ngata joaloka libanana, limango le litholoana tse ling tsa libakeng tse chesang tse mongobo, eketsa monokotšoai o tletseng letsoho. Li-berries tse kang fragole, li-blackberries le tse tala li fana ka li-antioxidants tse ngata le limatlafatsi tse ling, ha li ntse li lula li le tlaase ho li-carbs tse ncha.
Monokotšoai o ho smoothie ea hau o sebeletsa merero e 'maloa:
- Ba eketsa tatso e monate
- Ba eketsa molumo hanyenyane bakeng sa botsitso bo ruileng
- Li ntlafatsa boleng ba limatlafatsi ka li-antioxidants, livithamine le liminerale
Monokotšoai ke o mong oa mehloli e ruileng ka ho fetisisa ea li-antioxidants lefatšeng la limela. Li na le lik'hilojule tse fokolang, li na le fiber e ngata, 'me li na le li-phytonutrients tse molemo tse kang anthocyanins, ellagitannins le zeaxanthin. Tsena tsohle li ka fokotsa ho ruruha le khatello ea oxidative [ * ] [ * ] [ * ]
Monokotšoai o hatselitsoeng o etsa hore o be le serame 'me o utloahala haholoanyane ha monokotšoai o se nakong. Monokotšoai o monate nakong ea selemo le lehlabula ha o tloha semela.
Haeba sohle seo u nang le sona ke monokotsoai o mocha, empa u rata smoothie e batang, eketsa feela li-ice cubes 'me u natefeloe ke ho pholile.
Mona ke likhetho tsa hau tse ntle ka ho fetisisa bakeng sa monokotsoai o tlase oa carb:
- Blueberries
- Lihlahla tse tala
- Acai monokotsoai
- Fragole
Kenya makhasi a hau a botala bo lefifi: Hoo e ka bang likopi tse 2
Ho eketsa meroho e makhasi a lefifi ho smoothie ea hau ke mokhoa o babatsehang oa ho kenyelletsa lijo tsena tse matla lijong tsa hau. Ke 'nete hore hase kamehla e leng ntho e monate ka ho fetisisa ho menu, ebile ha e kenye tatso e ntle ka ho fetisisa, empa boemo ba bona ba limatlafatsi bo bohlokoa.
Meroho e makhasi a matala ke mohloli o motle oa fiber, li-antioxidants, livithamini le liminerale. Tse ling tsa likhetho tse ntle bakeng sa meroho ea hau ea letsatsi le letsatsi ke:
Khale
Sena ha sea lokela ho re makatsa. Kale e fetohile letšoao la meroho e phetseng hantle ka makhasi a eona a matala a lefifi a tletseng fiber le limatlafatsi. Kale e na le vithamine K haholo-holo. Komiki e le 'ngoe e fana ka 81 mcg, e batlang e finyella litlhoko tsa hau tsa letsatsi le letsatsi [ * ]
Spinach
Spinach ke khetho e ratoang haholo bakeng sa barati ba smoothie. Li na le asiti e ngata ea folic, vithamine A le vithamine K 'me li na le nitrate, e ka thusang bophelo bo botle ba pelo ea hau. * ] [ * ]
Haeba u sa rate li-stringy kale le li-collards, spinach ke khetho e ntle ea makhasi a matala.
Coles
Collard greens ke mohloli o babatsehang oa calcium, ka 268 mg ka senoelo. Ke hoo e ka bang 25% ea litlhoko tsa hau tsa letsatsi le letsatsi tsa calcium. Karolo e molemohali ke hore o ka eketsa kopi ea limela tse khaotsoeng habonolo ho smoothie ea hau ntle le ho elelloa [ * ]
Li-microgreens
Li-microgreens ke lipeo tse nang le makhasi a matala a seng a hōlile, a khethoa hang ka mor'a hore makhasi a pele a ntlafatse. Hangata u ka fumana li-microgreens tse fapaneng mabenkeleng a korosari ka spinach, kale, le arugula le tse ling tse tsoakiloeng.
U ka boela ua hlahisa li-microgreens tsa hau habonolo lapeng
Makhasi a eona a ka ba manyane, empa a na le limatlafatsi tse ngata. U ka fumana livithamini, liminerale, li-antioxidants, le li-phytonutrients ka bongata bo fapaneng motsoakong oa hau oa li-microgreens [ * ]
Dandelion
Haeba e 'ngoe ea lipheo tsa hau ke ho ts'ehetsa sebete sa detoxification, makhasi a dandelion ke meroho bakeng sa hau.
Hammoho le livithamini le liminerale tsa hau, dandelion ke mohloli o babatsehang oa li-antioxidants. Le ha o hloka mefuta e fapaneng ea li-antioxidants lijong tsa hau, li-antioxidants ho dandelion li na le kamano bakeng sa sebete sa hau.
Phuputsong e 'ngoe, litoeba tse nang le ts'enyo ea sebete li bile le phello ea hepatoprotective (mosireletsi oa sebete) ha li fuoa likhahla tsa dandelion [ * ]
Swiss chard
Haeba u batla ho fa smoothie ea hau matla a 'nete, eketsa chard' me u kopanye. Hoo e ka bang halofo ea lik'habohaedreite tse ho chard li tsoa fiber, e leng se etsang hore e be motsoako o matlafatsang fiber. * ]
Kenya lebese kapa lebese le se nang lebese: kopi ea ½
U ka khetha ho eketsa metsi ho shake ea hau haeba u se na lebese letsohong, empa bakeng sa creamier shake, lebese ke tsela ea ho tsamaea.
Haeba u moreki oa lebese, etsa bonnete ba hore u khetha lebese le nang le mafura a mangata. Lebese le feptjoang joang le molemo le ho feta
Haeba u se moreki oa lebese, ho na le likhetho tse ngata bakeng sa hau. Hemp, cashew, almonde, macadamia, coconut le lebese la folaxe ke likhetho tse ntle
Tlhokomeliso e le 'ngoe: Haeba u khetha lebese le seng la lebese, etsa bonnete ba hore u hlahloba metsoako ho netefatsa hore ha e kenye tsoekere kapa ha e na lik'habohaedreite tse ngata haholo.
Eketsa mafura a mafura: 1 ho sebeletsa kapa khaba e le 'ngoe
Sena e ke ke ea e-ba keto Shake ntle le mafura a seng makae a eketsehileng
Ho boloka boemo bona ba macronutrient bo le boima ka mafura le protheine, 'me bo bobebe ho lik'habohaedreite, ho bolela hore o ka eketsa lisebelisoa tse monate tse nang le mafura a mangata.
Mona ke likhetho tse nang le mafura a mangata tseo u ka khethang ho tsona:
Oli ea MCT kapa phofo ea oli
Li-MCTs, kapa Medium Chain Triglycerides, ke mokhoa o motle oa ho eketsa mafura ho sisinyeha ha hao kapele. Ho fapana le li-acid tse telele tsa mafura tse tlamehang ho tsamaea ka lymph, li-MCT li isoa ka ho toba sebeteng hore li sebelisoe bakeng sa mafura.
Sena se etsa hore MCTs e be tlatsetso e phethahetseng haeba u noa shake ea hau pele u ikoetlisa [ * ]
Li-MCT li tla ka mefuta ea metsi le phofo. Empa ka bobeli ke lisebelisoa tse ntle tsa smoothies. Haeba u sa tloaela ho sebelisa MCTs, qala ka ¼ kapa ½ ea ho noa 'me u eketse lethal dose bakeng sa libeke tse ka bang peli.
Botoro ea linate
Haeba u rata hore smoothie ea hau e latsoe e ngata haholo, eketsa botoro ea linate. U ka khetha lialmonde, cashews, makotomane kapa motsoako oa botoro ea keto ho ntlafatsa mafura le protheine ho shake ea hau
Oli ea kokonate
Oli ea kokonate e na le melemo ea bophelo bo botle. Haeba u batla ho boloka tatso e sa nke lehlakore, oli ea kokonate ke khetho e ntle ea ho eketsa mafura a mafura.
Hase feela hore e na le oli ea MCT, empa e boetse e na le mafura a mafura a sa fumaneheng metsoako ea MCT e bitsoang lauric acid.
Asiti ea Lauric e na le thepa e matlafatsang 'mele oa ho itšireletsa mafung, kahoo haeba u ikutloa eka ua kula, eketsa khaba ea oli ea kokonate ho smoothie ea hau [ * ]
Moeletsi
Haeba u rata creamier smoothies, u tla rata mokhoa oa avocado. E ka tiisa lintho, kahoo o hloka feela ¼-½ ea avocado e mahareng kapa e kholo.
Avocado ka tlhaho e na le mafura a mangata a monounsaturated, a ka thusang ho leka-lekanya k'holeseterole le ho fokotsa kotsi ea lefu la pelo [ * ]
Lisebelisoa tse eketsehileng tsa Keto-friendly
Kaha joale u se u na le lintlha tsa motheo, mona ke tse ling tseo u ka li eketsang ho fetola tatso, sebopeho le phepo ea shake ea hau.
Stevia
Haeba u rata li-smoothie tse monate haholo, monokotšoai o ka 'na oa se ke oa lekana. Stevia ke sehlahisoa se setle se se nang tsoekere se ke keng sa eketsa tsoekere ea mali
Peele ea lemone
Ke hantle, letlalo lohle. Bongata ba limatlafatsi tse ka har'a lemon li hlile li fumaneha lekhapetleng la eona. Ho sisinyeha ke mokhoa o motle oa ho fumana limatlafatsi ho tsoa lekhapetleng ntle le ho hlafuna.
Limonene, phytochemical e fumanoang lekhapetleng la lisirilamunu, e ka thusa ho laola khatello ea mali, ho ruruha, bophelo bo botle ba sebete le botenya, ho bolela tse seng kae [ * ] [ * ] [ * ] [ * ]
Khetha lisirilamunu tsa tlhaho kapa tsa lapeng ho qoba masalla leha e le afe a spray
Moferefere
Turmeric e bonahala e le hohle matsatsing ana. Setlama sena sa khale se 'nile sa sebelisoa ka lilemo tse likete ho setso sa Maindia e le semela sa pholiso. ’Me melemo ea eona e tšehetsoa ke saense
E 'ngoe ea melemo e tsebahalang haholo ea turmeric ke thepa ea eona e khahlanong le ho ruruha. Turmeric e kanna ea sebetsa joalo ka meriana ea ho phekola ho ruruha
Ho eketsa teaspoon ea turmeric ho smoothie ea hau ke tsela e ntle ea ho kenyelletsa lijo tsena tse monate lijong tsa hau [ * ]
Li-mushroom tsa meriana
Li-mushroom tsa meriana li ka morao ho turmeric mekhoeng ea lijo tse ntlafatsang bophelo bo botle. Tsena li bile teng ka lilemo tse likete hape, empa phepo e tloaelehileng e ntse e hola feela seo ba ka se etsang molemong oa bophelo ba hau.
Li-mushroom tse ngata tsa meriana tse kang chaga, reishi, cordyceps le lion's mane li tla ka sebōpeho sa phofo, e leng se etsang hore e be tlatsetso e phethahetseng ho smoothie ea hau.
Peo ea Chia
Peo ea Chia ke khetho e ntle haeba u batla ho kenyelletsa fiber e nyane ea lijo ho smoothie ea hau ntle le botlolo ba avocado. Leha ho le joalo, temoso e le 'ngoe. Haeba u li tlohela nako e telele haholo, li tla monya metsi ka har'a smoothie ea hau 'me u ka qetella u e-na le lerotholi le le leng le tiileng ka khalase ea hau.
Litlama tse ncha
Haeba u motho ea ratang tatso ea koena, ho eketsa makhasi a koena ho smoothie ea hau ho ka u fa tatso e ncha eo u e batlang. Kopanya makhasi a hau a koena le protheine ea chokolete ea whey 'me u na le ntho e tšoanang le cookie e ntle ea koena.
Li-sprigs tse 'maloa tsa basil, rosemary, kapa lemon balm le tsona li ka eketsa tatso le litaba tsa polyphenol tsa smoothie efe kapa efe.
Keto Green Shake Formula Summary
Mona ke tlhaloso e potlakileng ea foromo ea hau ea low carb green smoothie. Khetha khetho e le 'ngoe kapa tse peli sehlopheng ka seng' me u natefeloe!
Protein
- Protheine ea Whey
- Collagen
- Protheine ea Vegan
Bayas
- Blueberries
- Lihlahla tse tala
- Acai monokotsoai
- Fragole
Meroho e makhasi a matala
- Khale
- Spinach
- Coles
- Li-microgreens
- Meno a tau
- Chard
Lebese
- Lebese la tlhaho le tsoang ho liphoofolo tse feptjoang ka joang
- Lebese la almonde
- Lebese la cashew
- Lebese la linate tsa Macadamia
- Lebese la kokonate
- Hemp lebese
- Lebese la folaxe
Mafura a eketsehileng
- Oli ea MCT
- Macadamia nut butter
- Oli ea kokonate
- Moeletsi
Tse eketsehileng
- Stevia
- Peele ea lemone
- Moferefere
- Li-mushroom tsa meriana
- Peo ea Chia
- Makhasi a koena
Keto green smoothie mohlala
- 1 khaba ea vanilla e nang le tatso ea whey protheine phofo
- ½ senoelo sa blueberries
- Likopi tse 2 tsa khale, tse khethiloeng
- ½ senoelo sa lebese la hemp le sa tsoetsoeng
- 1 teaspoon phofo ea oli ea MCT
- 1 teaspoon turmeric
Ho phetha
Haeba u ne u nahana ho ja lijo tsa ketogenic ho bolela hore u tlameha ho tlōla monate oohle oa li-smoothies, u se ke ua tšoenyeha.
Smoothies ke mokhoa o motle oa ho nkela lijo tsa hoseng kapa tsa mots'eare sebaka le ho fumana limatlafatsi tse fapaneng lijong tsa hau.
Joalo ka ketogenic dieter, sepheo sa hau se seholo ke ho boloka li-carbs kaofela li le tlase le ho leka-lekanya ho sisinyeha ha hao ka protheine le mafura.
Ho na le lisebelisoa tse ngata tseo u ka bapalang ka tsona tse bonolo ho keto, kahoo ithabise ka litlolo tsa hau tsa smoothie, kopanya 'me u li bapise le ho leka lintho tse ncha.
Ke motsoako ofe oa green smoothie oo u o ratang haholo? Ho sa tsotellehe hore na ke eng, ehlile e tla ba tšisinyeho e monate.
Palabras clave: keto green smoothie